Nutrition
Protein Intake: How Much Do You Really Need?
Protein is the most important macronutrient for building muscle, recovery, and overall health. Here's exactly how much you need.
Why Protein Matters
- Builds and repairs muscle tissue
- Supports immune function
- Keeps you full and satisfied
- Maintains lean muscle during fat loss
- Supports hair, skin, and nails
How Much Protein Per Day?
Sedentary Adults
0.8g per kg of body weight (about 0.36g per pound)
Example: 170 lb person = ~60g protein
Active People / Gym Goers
1.6-2.2g per kg of body weight (0.7-1g per pound)
Example: 170 lb person = 120-170g protein
Athletes
2.2-3.3g per kg of body weight (1-1.5g per pound)
Example: 170 lb person = 170-250g protein
Best Protein Sources
- Chicken breast - 31g per 100g
- Ground beef (93% lean) - 21g per 100g
- Salmon - 25g per 100g
- Eggs - 6g per egg
- Greek yogurt - 10g per 100g
- Cottage cheese - 11g per 100g
- Tofu - 8g per 100g
- Whey protein - 24g per scoop
- Legumes - 8-9g per 100g
Protein Timing
Total daily intake matters more than timing. But for optimal muscle protein synthesis:
- Spread protein across 3-5 meals
- 25-50g per meal for most people
- Post-workout protein within 2 hours
- Casein before bed (slow-digesting)
Sample Daily Menu (170g Protein)
- Breakfast: 3 eggs + 2 egg whites + toast = 25g
- Lunch: 6oz chicken breast = 50g
- Snack: Greek yogurt + protein powder = 35g
- Dinner: 6oz salmon = 45g
- Before bed: Cottage cheese = 15g
Total: 170g
Track your intake for a week. Most people are surprised by how low their protein is.